Healthy & Special Diets > High-Protein Recipes > High-Protein Dinners > Lean Beef or Chicken Stir-Fries

High-Protein Lean Beef Stir-Fry with Broccoli and Brown Rice

A quick and healthy lean beef stir-fry recipe packed with protein and nutrients. Perfect for a satisfying high-protein dinner.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 500 g Lean Beef Sirloin, thinly sliced
  • 400 g Broccoli Florets
  • 200 g Brown Rice, cooked
  • 3 tbsp Soy Sauce (low sodium)
  • 1 tsp Ginger, grated
  • 2 cloves Garlic, minced
  • 1 tbsp Sesame Oil
  • 1/4 tsp Red Pepper Flakes
  • 1 tbsp Cornstarch
  • 2 tbsp Water
  • 2 tbsp Green Onions, chopped
  • 1 tsp Sesame Seeds

Preparation

First, prepare the beef by slicing it thinly against the grain. This will ensure tenderness. In a small bowl, whisk together soy sauce, grated ginger, minced garlic, red pepper flakes, cornstarch, and water to create the stir-fry sauce. Set aside.

Cooking the Beef

Heat sesame oil in a large skillet or wok over medium-high heat. Add the sliced beef and stir-fry for 3-5 minutes, or until browned. Remove the beef from the skillet and set aside.

Cooking the Broccoli

Add the broccoli florets to the skillet and stir-fry for 5-7 minutes, or until tender-crisp. You may need to add a tablespoon or two of water to the skillet to help steam the broccoli.

Combining and Simmering

Return the cooked beef to the skillet with the broccoli. Pour the stir-fry sauce over the beef and broccoli. Bring to a simmer and cook for 2-3 minutes, or until the sauce has thickened slightly.

Serving

Serve the beef and broccoli stir-fry over cooked brown rice. Garnish with chopped green onions and sesame seeds. Enjoy immediately!

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 150-180 kcal
  • Protein: 15-18g
  • Fat: 5-7g
  • Carbohydrates: 8-10g
Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Sodium: Use low-sodium soy sauce to manage sodium intake.
  • Fiber: Brown rice provides more fiber than white rice.
  • Vegetables: Feel free to add other vegetables like bell peppers, carrots, or snap peas for added nutrients.

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FAQ

  • Can I use a different type of meat?

    Yes, you can substitute the beef with chicken breast, turkey, or tofu for a vegetarian option. Adjust cooking times accordingly.
  • Can I use a different type of rice?

    Yes, you can use white rice, quinoa, or cauliflower rice as alternatives.
  • How can I make this recipe spicier?

    Add more red pepper flakes or a dash of chili oil to the stir-fry sauce.